A sample of my own Workouts…

February 15, 2019

 

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I’ve had a few people ask about my own personal workouts lately. So today I filmed exactly what I did WHILE I was in the middle of it. I’m only showing this to illustrate an example of an effective, yet simple workout for an intermediate/advanced trainee. This entire workout took 30minutes and was completed during an hour break I had this morning, which gave me enough time to exercise+shower+eat. It’s nothing too fancy. I am only showing ONE rep examples of each exercise. Yes, I did more reps and sets. Yes, I did rest between most sets. I normally do only 2-3 sets for any exercise. I typically do 5-10 reps on most of my exercises, which is exactly what I did today. Some days I do more, some days I do less. I rest between sets long enough to feel like I’m in control before starting the next set or exercise (and not the other way around). Being too out of breath or to hurried begs for mistakes and injuries. Ain’t nobody got time for that. Today I supersetted Kettlebell Swings with Goblet Squats and Single Leg Deadlifts + Pull-ups w 1-arm holds and Upside Down Rows. On the next (last) round, I supersetted Dips + Handstand 1-arm Stability Holds. Yes, I even had some Cajun music 🎶 on for company. Do things YOU enjoy and understand. Have a reason for everything you do or don’t do. Don’t just do stuff because it’s popular or someone else is doing it. Nothing you to needs to be complicated. In fact, purposely keep things simple. Don’t do things you absolutely hate or dread either. Because how long do you think you’ll keep that up?! With that said, don’t skip the things you NEED to do to be better. Most importantly, whatever you do, just make sure it’s repeatable. #bssbbooks #blueskystrongbox #carltonsmixtapegumbo #carltonmusicatx

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Enough with Excuses!

February 6, 2019

Seek Balance with Nutrition

February 6, 2019

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We are what we eat. We are also what we think and do. When it comes to nutrition, very few subjects arouse more confusion, conflict and controversy. It would seem that none of us can eat anything anymore because everything is “bad” for us. Many of us already have terrible relationships with food. Many of us don’t cook either and if so, very seldom. Of course, the reasons are complex. All I know is that the last thing we need is more negative talk about food. I look around some days and all I see is a new era of EXTREMELY picky eating. It’s a privilege to have any food to eat and being too picky about it all the time is not good for survival. Food is not to be feared. Food is not the enemy. It’s ok to make healthier choices but it’s important that it always be accompanied by a healthy relationship with food. Most us already know that we should limit fast food, fried food, overly-processed food, sugary and salty snacks but we ignore it anyway. We are also well aware that we should be eating more vegetables and fruits but we ignore all that too. So no, I’m not a fan of DIETS. I’m a fan of nutrition education. I’m a fan of trying something out for a while to see how it works. My recommendation is for you to do the same. My preferred nutrition source is PRECISION NUTRITION (website). I’ve also grown to respect the work of Dr. Michael Gregor, who has a great book called HOW NOT TO DIE and a great website, NUTRITION FACTS (website). Yes, I still eat meat, pizza, chips, cookies, and fried food. But i also eat a ton of plants most of the time and you should too. This makes everything SO much easier right from the start. Improving nutrition habits is a process and takes time. Start slow, build strong! Seek balance! #bssbbooks #blueskystrongbox #nutrition #diet #healthylifestyle #healthyfood #balancednutrition #healthandfitness #healthandwellness #healthandfitnessjourney #ihatediets #walking #strengthandconditioning #obesity

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Plan your exercise each week using a Schedule!

January 27, 2019

 


Book/Author recommendation: Katy Bowman. Plus Pee & Poop info-graphic reference charts.

January 27, 2019

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Today’s post is a mixed bag. The top two photos are of this week’s pick for my favorite Health & Fitness Author/Book recommendations: KATY BOWMAN. A career as Biomechanicist but now an author, blogger and podcaster. These last few years have seen Katy publish a slew of great books. My personal favorites are…all of them. ALIGNMENT MATTERS might be a great place to start. She has a great understanding of the body and many useful strategies to get rid of various pains while improving health with a careful eye on longevity. The health & fitness industry desperately needs more people like Katy. Her work is incredible. FAVORITE QUOTES/IDEAS: “Consider HOW you are moving and not just HOW MUCH.” The bottom two photos are from Precision Nutrition, my favorite and recommended Nutrition resource. Poop & Urine. Yep, they both have a lot to say about our health. Zoom in to better read any of the four photo squares above. #bssbbooks #blueskystrongbox #health #fitness #healthylifestyle #longevity

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Walking is the BEST exercise.

January 18, 2019

 

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I love the idea of counting steps. I love the idea that people are paying more attention to daily activity and movement again. What I really love is… people actually walking. You know, gettin’ at it, doin’ it…moving. Besides, it’s easy, it’s free and you can do it almost anywhere. I walk a lot. I always feel better, healthier, stronger when i’m walking regularly. Personally, I think it’s the best exercise the human body can do (Strength Training would be a close 2nd). I also think it’s what our bodies were best built to do. So we should probably do plenty of it (like every day). The average person does not walk nearly enough. We all know this. It might even be you. You can change that today. In these modern times, we have more technology, more knowledge, more resources, more of EVERYTHING…much more than we’ve ever had before. However, we are quite possibly the most unhealthy and unhappy we’ve ever been. A simple solution could be to walk more. Walking improves the health of the mind and the body and can be done every day. It can help with fat-loss but only when combined with appropriate nutrition habits and other lifestyle choices. How many steps each day? There really is no magic number. However, I would recommend aiming for around 5,ooo-10,ooo each day if you’re counting. More is great. Less is ok too. Anything is better than nothing. There’s no need to overdo it. How do you count steps? Use a Pedometer. Some smart phones have them already built in. Most FitBit-type watches have this function. For a more affordable option, look on Amazon/Walmart for the $10-20 Pedometers that just hook onto your waistband. All Pedometers will vary in accuracy, even the expensive ones. That’s ok. All you need is to get a rough estimate to the nearest 1000 steps. Remember, it’s just a number, don’t obsess over it. You don’t even have to get sweaty or change clothes. The steps you take during a normal day will all count. Use those legs for what they were designed for. Move your body before you can’t. #bssbbooks #blueskystrongbox

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Mike Boyle book(s) recommendation…

January 18, 2019

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This week’s book recommendation(s) is Mike Boyle’s NEW FUNCTIONAL TRAINING FOR SPORT. This is a must have for any trainer or coach that works with an athletic population. Mike has been a huge influence for me and I’m lucky enough to call him a friend. He has worked in the realm of Strength & Conditioning for almost 40 years and was in fact one of the first official Strength & Conditioning coaches (which was an unpaid position when he first started). His experience and insight is next to none. He has learned from some of the very best. A big reason I respect and value Mike’s positions on various subjects is because he never stops asking why, thrives to acquire the best knowledge and is never afraid to change his mind. He reads, watches and listens to everything. He’s worked with countless athletes of all ages, including Championship Seasons with both the Boston Red Sox and Boston Bruins as well as countless other Professional and Olympic athletes. I own most of his vast collection of work but I must say that NEW FUNCTIONAL TRAINING FOR SPORTS is my personal favorite. Although I don’t train many athletes, the knowledge can easily be translated across all populations in the hands of a competent, caring health & fitness professional. The “big rocks” as Mike says do not change. Thanks Mike for your contribution. FAVORITE QUOTES/IDEAS: “No one cares how much you know till they know how much you care”. “When in doubt, think Strength & Conditioning”. “Keep it simple stupid (KISS Rule)”. “Remember the big stones”. #bssbbooks #blueskystrongbox

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